🙏 When panic, anxiety, or terror wash over us — when it feels like we’re drowning and can’t breathe — that’s not just a metaphor. It literally takes our breath away. We become so overwhelmed that we forget the most basic, vital action — breathing.

So the very first step we can and must take in such a state is to bring our attention to the simple fact that — right now — we are not breathing, and we need to start.

🦋 Wherever the wave of panic catches you, no matter how desperately you want to tear off that suffocating blanket of fear, focus on one simple physical act.
You don’t have to perform any complex breathing exercises — just BREATHE.

I often teach different breathing techniques for relaxation or focus, but sometimes the situation doesn’t allow for complicated counting or structure.
In those moments, my main advice is simple: breathe deeply and slowly, staying aware of the sensations that come with each breath.

🌷 You can also use visualization to support your breathing.
Take a deep, slow breath in through your nose. Feel your abdomen and chest rise. Imagine the air you’re inhaling is filled with peace and calm. Sense them entering you with the breath.
Now slowly exhale. Imagine stress and tension leaving your body with the air.
On your next exhale, add a word to focus on — for example, “peace.”
Try to keep breathing in this rhythm for at least 5 minutes, and ideally for 20.

One more important point: after realizing you weren’t breathing, your first instinct might be to start breathing quickly and deeply to “catch up” on air. Don’t do that — it can make you dizzy or even cause you to faint.
Breathe slowly, deeply, and evenly.

© Elena Shuwany